Undulating periodization is a training approach that varies the intensity and volume of workouts over shorter cycles, typically within a week. This method contrasts with traditional linear periodization, where the focus on either intensity or volume gradually increases over an extended period. By incorporating variability, undulating periodization helps prevent plateaus, reduces the risk of injury, and allows athletes to peak for competitions. Here are three practical examples of undulating periodization tailored for different sports.
In powerlifting, athletes require a mix of strength and hypertrophy to maximize their performance across the three lifts: squat, bench press, and deadlift. This example showcases a weekly undulating periodization plan focused on building strength while incorporating hypertrophy training.
Weekly Schedule:
Notes: This plan can be adjusted by varying the percentages based on the athlete’s progress. Athletes may use accessory lifts to further target weaknesses, ensuring a balanced development.
Runners often face challenges in balancing speed and endurance. This undulating periodization example is designed to improve both aspects effectively.
Weekly Schedule:
Notes: Adjust the distances or speed based on the runner’s level and specific race distance. Incorporating cross-training or rest days is crucial to avoid burnout.
Soccer players need to develop various physical traits, including strength, speed, and agility. This example illustrates an undulating periodization plan focused on in-season training.
Weekly Schedule:
Notes: Consider tapering the volume and intensity as match days approach. Additionally, monitoring player fatigue levels is essential for optimal performance.
By implementing these examples of undulating periodization, athletes across various sports can enhance their training effectiveness and achieve their performance goals.